I’m 33 years old and like to eat grilled meat, especially goat and beef. Does eating a lot of red meat increase the risk of colorectal cancer? (Huynh Anh, Dong Nai)
Red meat including beef, pork, lamb, veal, goat meat, venison is rich in nutrients necessary for the body such as protein, zinc, iron, vitamin B12… This is part of the diet. Drink balanced food and nutrition every day. However, eating a lot of red meat, especially processed red meat (sausages, bacon) can increase the risk of gastrointestinal cancer (intestinal, stomach, colorectal…).
Red meat contains a lot of heme iron – iron contains hemoglobin, which has the ability to trigger oxidation reactions that lead to tumor formation. Eating a lot of red meat increases the risk of Helicobacter pylori infection (a spirochete found in the lining of the gastric epidermis) and secretes inflammatory cytokines. This is the leading cause of stomach cancer. Cooking red meat at high temperatures can create heterocyclic amines, which are carcinogenic.
Haem is broken down in the intestines to form N-nitroso which can damage the mucosal cells lining the intestines, causing precancerous lesions. In addition, nitrates (substances used to preserve processed meat) also create N-nitroso chemicals that can lead to gastrointestinal cancer.
You should still eat red meat but adjust the dosage accordingly. According to recommendations of the National Institute of Nutrition, the appropriate amount of red meat for healthy adults per day ranges from 50-70 g, equivalent to 1-2 adult palms. However, this number may vary depending on each individual’s gender, age, health status and physical activity level.
Men are often recommended to eat higher amounts of red meat than women. Children and the elderly should limit red meat compared to adults. People with cardiovascular diseases, obesity, diabetes, gout… need to control the amount of red meat they eat.
Besides the amount consumed, the way red meat is prepared also greatly affects health. Prioritize low-fat cooking methods such as boiling, steaming, stir-frying, instead of frying, grilling, or smoking. Limit the use of processed red meat, high salt and long storage.
To ensure adequate nutrition for your body, you should combine red meat with other protein-rich foods such as white meat (fish, chicken, duck), beans, and mushrooms. Add more green vegetables and fruits in your daily diet. Regular health check-ups, cancer screening if at risk, consult your doctor for appropriate diet advice.